This pose is an easy way to strengthen your back – you can do it standing in a wide leg stance as I’m doing or Tadasana (two leg standing). If you need a break from your work at a computer keyboard, try it at your desk when seated! A minute or two everyday should help keep the shoulders and upper back strong. Also – try the meditative version holding the final pose for 10 breaths or so.
1 Stand or sit tall, pull the navel into spine to activate your core
2 Cross the wrists in front of you, raise the arms overhead as you breathe in
3 Exhale bending the elbows and spreading the fingers wide
4 Inhale arms back up overhead
5 Lower the arms back to the start position as you exhale
6 YOGA ADVENTURE 1 Hold the pose – squeeze the shoulder blades together and navel towards spine a little more. Keep the breath flowing smoothly for 5 or so breaths
7 YOGA ADVENTURE 2 If your wrists feel ok – take the fingers backwards and feel the effect on the upper arms
8 YOGA ADVENTURE 3 Test your balance by working this flowing arm movement while standing on one leg in Vrksasana (Tree pose)
9 MINI MEDITATION Imagine the sun beating down on you in a scorching desert
9 Release the pose – bring the arms down and then give yourself a hug to ease out the shoulders.